4 pounds rump roast or lean sirloin tip roast
Approx. 3 cups low sodium beef broth
1 sm chopped onion (or a few generous shakes of dehydrated onion)
Worcestershire sauce
Salt substitute and Pepper
Trim excess fat from the roast, and place in a slow cooker. Add the beef broth, onion and generous shakes of Worcestershire sauce, salt substitute and pepper. Cook on Low setting for 6 to 7 hours. Discard any excess fat that you find. Use a fork to pull apart in the slow cooker. Keep it a clean meal and serve in a whole wheat pita or tortilla. For those who are weight gainers….. go for the French Rolls! Serve some of the sauce for dipping.
Approx 8 servings
Home-Style Meatloaf
¾ cup ketchup, divided
½ cup quick cooking oats
¼ cup minced fresh onion
2 tbsp. chopped fresh parsley
1 tbsp. Splenda brown sugar
¼ tsp. salt substitute
¼ tsp. pepper
2 large egg whites, lightly beaten
1 ½ pounds lean ground round
Preheat oven to 350 degrees
Combine ½ cup ketchup, oats, and next 6 ingredients (oats through egg whites) in a large bowl. Add meat; stir just until blended. Shape meat mixture into an 8 x 4-inch loaf on a broiler pan coated with cooking spray. Brush ¼ cup ketchup over meat loaf. Bake at 350 for 1 hour and 10 minutes. Let stand 10 minutes before slicing.
Flank Steak: Beef Stew
2 1/2 lb flank steak, cut in half
2 bay leaves
1 carrot, sliced
2 onions, thinly sliced
1 tablespoon of oregano
1 red pepper, sliced thin
1 green pepper, sliced thin
2 garlic cloves, chopped
2 tablespoons of olive oil
1/2 cup sherry
2 cups of whole tomatoes, canned
1 tsp ground cumin
Salt and Pepper
Boil the steak with the bay leaves, carrots, 1 of the onions, and oregano. Use just enough water to cover the ingredients. After you bring this to a boil, simmer this for about 1 and a half hours.
Drain and let the meat cool. Cut the steak lengthwise every two inches. Now shred.
Saute the remaining onion, peppers, garlic in olive oil. About 8-10 minutes. The onions and peppers should be nice and browned and there should be some brown bits stuck to the bottom of the pan. Now pour in the sherry. This will deglaze the pan. You should be able to scrape up all of those nice browned chunks of flavor on the bottom. Then add in your tomatoes and cumin. Cook for 15 minutes. Add in the shredded meat and cook for 30 minutes more. Season with salt and pepper.
This is great alone if your going the low carb route, or awesome with rice
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